LET’S
LEARN
HOW TO
PERFORM
THIS
EXERCISE
CORRECTLY.
There are
three different
variations of
the Deadlift-
Conventional,
Sumo and
Stiff –Legged,
each having
a slightly
different ap-
proach. I am
going to stay
with the basic
conventional
form, because
this is the one
that mimics
our daily
lifestyle lift-
ing, therefore
it is the most
important to
do correctly.
PERFORMING THE DEAD LIFT
The Stance
Approach the barbell and assume a shoulder width stance,
SQUAT down and grip the barbell (left hand under grip and
right hand over grip.) Bar is lightly touching against shins.
Shoulders vertically over the bar, back flat, pelvis and head
aligned with spine, scapula retracted and depressed.
Head placement
Look straight ahead! NEVER look down, Keep the eyes
and head up, this aids in keeping the spine in proper
position. The upper back is maintained in a flat position
(scapula retracted/depressed).
The Ascent
Grip the bar tight imagining pushing the legs through
the ground, using glutes and legs as prime movers.
As the legs extend, the trunk angle does not change;
in other words the hips do not rise faster than the
shoulders, even slightly. The upper back is maintained
in a flat position (scapula retracted/depressed). Bar
stays in contact with the body as you pass the knees.
Drive with legs, the back is a stabilizer. Finish in an
upright position and roll the shoulders back.
The Descend
Simply return the bar to the floor in a controlled man-
ner while tightness is maintained throughout the body.
Do not let the weight forcefully hit the floor. Form and
control is the key.
Breathing
It generates power. A classic rule of breathing is to first think about your breathing, and then begin to exercise. Right
before you lift - inhale DEEP, exhale slowly as you rise and blow out to a finish when complete, DEEP breath in as you
return down to lift again. You will set your own breathing pace by getting in union with your body. If you are not
properly breathing, you’ll fatigue more quickly and it will interrupt your form, so please take the time to learn how to
breathe correctly.
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